101 shot put drills pdf file

Shot placement drills, release drills, standingthrow drills, movement drills, glide drills. As the right leg is finishing its extension and the hips are squaring up to the throwing sector, the. The shotputter focuses on turning then lifting with the feet, which is the opposite of the glide technique. You could also use a rule where the offense has one cut to the wing and one cut backdoor to get open. Linkpage citation before attempting to establish a full technique for either the shot put or discus throw, coaches have to teach the athletes how to set up in the proper power position and execute a stand throw. For more information about this dvd click the link curriculum guide to the shot put. Preparation phase thrower starts in an upright position at the back of circle with their back to throwing direction. Shot put should be about 1 foot behind the throwers right foot if the shot was dropped in the power position. Use of functional training for the throwing events. The shot putter focuses on turning then lifting with the feet, which is the opposite of the glide technique. Drills, and parallel movements should be primary in technical introduction and instruction of shot put introduction, and instruction of shot put. For this situation, you can also do passing limits. If proper balance cannot be maintained, it will hamper the final result.

Mark harsha portage high school girls head coach goal one. Stand with a slightly wider than shoulder width stance and point your opposite hip and shoulder toward your workout partner or a wall and throw the medicine just like a shot put up and out as far as you can. Shot drill definition is a rotary rock drill using chilled steel shot as an abradant. The legs the core the arms and shoulder are all critical in providing. This gives the offense a four on three advantage until the shooter recovers. The youtube video below has sound, so please make sure that your sound is turned on and that you have access to the site. As all athletes have different needs, a single program suitable for all athletes is not possible. Women made their debut in shot put in the olympics of 1948. It also teaches shot transition drills on the same target. Whether it be the glide or the spin, there are basic fundamentals that must be mastered. Drills should account for at least 75% of your practice time. Please provide me with your feedback, after doing these drills and then how you putt after a few rounds. Proper attention should be given to the following points.

Decide where you want the cue ball to go, ideally a specific spot for a specific positional reason. Pdf the shot put performance as a marker of explosive strength in. The drills in 101 shot put drills feature a compilation of information gained from the last 25 plus years of coaching athletes, being instructed by others, and by. The fingers should be evenly spread but still close together. The 100 shot workout is a workout designed to hit all areas of your individual offensive game in a 100 shot sequence.

Strength training for throwers sport performance centres. Dec 27, 2010 shot put drills are used by athletes to perfect the technique and build strength and rhythm in the throwing action. Finish by going to the free throw line for a oneandone. Boo schexnayder highlights progressions for the rotational shot put, including the grip, stand and. Goplaypool 101 max eberle,10 keys in playing consistent. Improved cueing for enhanced skill acquisition in the sprints. Jun 24, 2018 it also teaches shot transition drills on the same target. Make it harder place a 3 x 5 index card on the chest of the target, and a. This drill can be played with three or five players on each team also. So if your drills are boring, 75% of your practice will be boring. See more ideas about shot put, track and field and drill. Glide shot put technical progressions and training drills for outside of the circle. Shot drill definition of shot drill by merriamwebster.

Stand throwspin in the stand throw for the spin shot, the thrower gets into the power position with a narrow base. All drills should be conducted in a learning atmosphere where every athlete is given every opportunity. Create a training plan to best meet the needs of their personnel. As the right leg is finishing its extension and the hips are squaring up to the throwing sector, the left leg also known as the block leg, or post leg will lock out. Eyes are level in this position and not looking at the ground. All of your bodymindstroke efforts will be guided by this goal that you decide on each and every shot. Med ball hip push shot put and discus med ball drills sinemaverick. G then cuts through the lane to the opposite corner and sets up for a shot. Included are 20 lessons designed to teach the shot put. Shooting and all around workouts strictly skills basketball. Repeat this at all five spots keeping a running score. Agilitycondition twice a week introduce glide drills jump and turn sit in a chair everything is slow and methodical goal setting.

Athletics half turn rotation drill, without shot shot put from the start position in the centre of the circle, the left foot is flicked to the front. Like all sports, there are rules and regulations to which a thrower needs to abide or risk being disqualified. Shot put officiating rules competitors take their throw from inside a marked circle 2. Do not bend at the waist this is a weak position 4. I want you to do these drills best to try them on an open hole on the golf course but a practice green certainly works too. The pictures are all in black and white and at times are difficult to understand what exactly the movement is in order to perform the exercise. Shot put officiating rules district school board of niagara. This series of discus drills are designed to introduce half turns to an athlete. Teaching the fundamental techniques of the shot put youtube. The obliques are the muscles working hardest in this version of the shot put.

Jan 19, 2018 included are 20 lessons designed to teach the shot put. Drillstechnical points for establishing balance and separation in rotational shot. Christian cantwell turns a shot put to dust, photo by the number of repetitions of each of these drills will vary according to how long each drill takes and its complexity. To help you, we have provided you with a bunch of exciting drills and games to incorporate. Make it harder place a 3 x 5 index card on the chest of the target, and a playing card on the head of the target. Commonly known as the delivery phase, this is familiar part of the throw. Smithglide shot put drills and throwing progressions. The shot should be placed underneath the side of the jaw in front of the ear the hand presses the shot into the neck to support it in this. Grab a medicine ball with both hands and hold it back and to the side of one shoulder. The shot put exercise primarily targets the core muscles which include the rectus abdominis, internal and external obliques, and the transverse abdominis.

That way, players learn how to immediately attack a situation. The dvd also features several drills that coaches can employ to improve the ability of their athletes to throw the shot longer distances. It is one of the simplest sports around, the one who throws the shot farthest wins. Holding the shot the shot is held at the base of the fingers not the palm the fingers are slightly spread apart with the thumb for support. Buy a cheap copy of 101 shot put drills book by rob lasorsa. Both the shot put and the discus require consistency.

Mens shot put is present since the inception of 1896s modern olympics. In this chapter, we will learn the most fundamental aspects of shot put throw. As the shot is being put with the right hand, the left elbow will be pulled back toward the left hip to further help with the squaring up of the shoulders to the throwing sector. Drills designed according to the specific eventso deepstructured variables, such as, speed, timing, rhythm, balance, proprioception, reflexive modulations and ambient vision, etc these exercises always take the priority in development of throwerso specific strength, especially in their early stages. The legs the core the arms and shoulder are all critical. Basic shot put technique shot put learnbydoing by mark harsha, portage high school girls head coach. When pushing the medicine ball away from you, youre strengthening the pectoralis major, anterior deltoid, and the triceps brachii. Shot put progression drills for the glide shot put shot put drills for gliders. Discover 24 fundamental drills for discus, shot put and. Like above, you can do shot clocks, dribble limitations, offensive rules, and time limits to get open. You can put a lot of lead down range in a short time and that always a good time. Technique, teaching progressions, and drills q, gg. Techniqq, g g,ue, teaching progressions, and drills mike.

Coach young athletes to perform an effective shot putting arm action. I found the drills extremely useful for the similar stone put as well as other events that are contested. You can also do something similar with 3v3, 4v4, and 5v5 where the player with the ball has to pass to initiate the offense. Present and future perpectives on shot put and discus throwing training at top level. First swing golfers guide welcome to golf dear golfer no experience in the world quite equals the exhilaration you feel when you hit a golf ball. Rob lasorsa is the author of 101 shot put drills 4. Shot put is played with a heavy spherical object popularly known as shot. The fingers are slightly spread and placed behind the shot. Defensive team must sprint back past halfcourt catching up with any men. In addition, to throw the shot effectively one must posses strength in the entire body. Identify 101 different drills to use in a variety of situations.

Whether youre hitting from the tee, the fairway, the rough or a bunker when you strike the ball and it goes airborne its the greatest feeling in the world. A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors. The distance thrown is measured from the inside of the circumference of the circle to the nearest mark made in the ground by the falling shot. I have competed in 12 16 scottish highland games every year for the past 3 years. Drills to start practice 3 line pick drills option 1 pick g g w p w p c this drill has 3 lines 1 with guards, 1 with wings, and 1 with post players. Jul 26, 2015 coach young athletes to perform an effective shot putting arm action. About %80 of what is show one will only need the shot put. What im referring to here is have a goal on each shot. Shotplacement drills, release drills, standingthrow drills, movement drills, glide drills. Thrower starts to lift and turn the ball of the right foot, knee, hip while the left leg. In the video you will see over 100 drills used to complete the lessons.

The fingers are slightly spread apart with the thumb for support. Pdf background the shot put performance was utilized as an useful fieldtest of specific explosive strength in boxers. Is the development of highlevel thinking good at young age in both events. Come and see the story and the voyage ive went through with the jump manual and see if what the. Flex right leg and this will lower upper body close to horizontal. Define the role a company officer has in training, educating and mentoring their crew. Generally you would expect your throwers to do 510 repetitions of each drill before moving on to the next one. And finally, if you just like the act of shooting like me. Righthanders, start in a position where your left shoulder is facing in the direction you wish to throw and your chest is facing perpendicular to that direction. If such a positive benefit exists for other track throwing events like. Hip drills towels drill, juergen twiststurn and arch, basic power position for both, bag punches this is the whole first week. Coaches education coaching shot put for beginner throwers. Most beginning woodworkers give very little thought to the drilling of holes.

Strength, power, speed, specialpower, endurance, flexibility etc. Future focal points in shot put and discus throwing training. The shot should be placed underneath the side of the jaw in front of the ear the hand presses the shot into the neck to support it in this position. One of my favourite shot put drills to use when coaching young athletes is what i call the shot put slam. Shot put release drills youtube with images shot put, track. The shot put slam drill for young athletes coaching.

This simple drill has proven more effective for me than any other in assisting young athletes to learn how to drive the shot away from the neck and propel it off the fingers. Just doing this will now put you in the big league of mental planning and focus. Shot put drills glide technique by rob lasorsa shot put glide technique all movements consider a right handed thrower grip, carry, release drill objective description grip proper placement of shot in hand the shot is placed on the ball of the hand. Athletics glide with shot shot put the aim is to hop backwards and land in the power position facing the rear of the circle, the closed position. There is a small section on using a medicine ball but again, the exercises are basic and i know there is better stuff out there. The shot should not be thrown until coach gives the okay basic rules figure 1 keep shot close to neck, under jaw or front of the ear the shot must touch or be close to the neck, under the jaw or front of the ear at beginning of the throw the shot cannot be dropped down or pulled back from the starting position it must be pushed. Everything you ever wanted to know about drilling there are three basic types of drilling commonly in use by todays woodworker and dozens of different types of drilling bits and accessories available to make your work easier and ensure the best results. Shot put 3 shot put is a sport where an athlete needs to exercise his throwing power with a heavy object. In order to develop basketball skills, you must run drills.